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Sports

Protein Intake Calculator.

Estimates your daily protein needs based on body weight and activity level, with a range for general health and muscle building.

Results update live as you type.
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Your inputs

How it works

  1. 1

    Enter your body weight in kilograms.

  2. 2

    Select your typical activity level.

  3. 3

    The calculator multiplies your weight by a protein factor (0.8 to 2.0 g/kg).

  4. 4

    Review your daily protein target and the recommended range.

weight * (activity == 'sedentary' ? 0.8 : activity == 'moderate' ? 1.2 : activity == 'active' ? 1.6 : 2.0)

Frequently asked questions

Why does protein need vary by activity level?

More active individuals need more protein to repair muscle and support recovery. Sedentary people need less.

Is this suitable for weight loss?

Yes, higher protein intake (around 1.6-2.2 g/kg) can help preserve muscle during a calorie deficit.

Can I get enough protein from food alone?

Most people can meet their needs with a balanced diet, but athletes may need to plan meals carefully or use supplements.

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Results

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Daily protein target

84g

Minimum (general health)56g
Maximum (muscle building)154g
Ask Anything

Estimate for general guidance only — verify important decisions with an appropriate professional.

How it works

Estimates your daily protein needs based on body weight and activity level, with a range for general health and muscle building.

  1. Enter your body weight in kilograms.
  2. Select your typical activity level.
  3. The calculator multiplies your weight by a protein factor (0.8 to 2.0 g/kg).
  4. Review your daily protein target and the recommended range.

Formulas

The math behind this calculator, written out so you can verify the result.

General recommendation

Protein (g) = weight (kg) × factor

The factor ranges from 0.8 g/kg for sedentary individuals to 2.0 g/kg for athletes.

Example:

Input: 70 kg, moderate activity

Calculation: 70 × 1.2

Result: 84 g

Real-world use cases

Where this calculation shows up in everyday life.

Muscle building

Set a protein target to support muscle growth when combined with resistance training.

Example: 90 kg athlete: 180 g/day

Weight management

Higher protein helps you feel full and preserves lean mass during dieting.

Example: 80 kg active: 128 g/day

General wellness

Ensure you meet baseline protein needs for overall health.

Example: 60 kg sedentary: 48 g/day

Tips and common mistakes

Tips

  • Spread protein intake evenly across meals (20-40 g per meal).
  • Include a source of protein within 2 hours after exercise.
  • Choose lean proteins like chicken, fish, beans, and low-fat dairy.
  • Adjust intake based on your goals and how your body responds.

Common Mistakes to Avoid

  • Using pounds instead of kilograms without converting.
  • Assuming more protein is always better; excessive intake may strain kidneys in some people.
  • Ignoring total calorie intake when increasing protein.

Assumptions and limitations

  • Use the stated inputs and units.
  • Results are estimates for planning and education.
  • Check measurements and source data before making an important decision.